5 Strategies for FAA Medical Exam Prep That You Can Do All Year Long
If you’re an airline transport pilot or air traffic controller that worries about that next FAA Medical Exam, I want to ask you why?
Do you pass your medical exam and then relax until a month before the next one? This week I was messaging with two past clients that have exams in the next 15 days. One is ready to go, has kept all his routines up, and is confident about passing. The other is worried, super stressed about blood pressure and I feel like I need to have a complete re-education session. I always wonder why do you get so relaxed on your routines?
I’m sure it cannot be enjoyable going through the stress of seeing high blood pressure at the AME’s office. Or what about those sleepless nights worrying about if you’re going to pass the exam? I’ve decided most of you may need some routine education!
5 Strategies for FAA Medical Exam Prep That You Can Do All Year Long
If you’re tired of the constant blood pressure struggle, I want to be able to help you feel less overwhelmed by the preparations that need to be made to ensure that you pass your exam.
There is so much to do on a daily basis! One thing I am really good at teaching is routines that build good health and confidence.
Strategy #1:
Daily Routine Checklist
One important strategy to lighten your load for the FAA Medical exam is to implement a daily routine. Save this to the notepad on your phone and check it off daily before you slip into bed.
1. Maintain Daily Fluid Intake
2. Add Electrolytes When Flying
3. Increase Potassium Foods
4. Reduce Saturated Fat Intake
5. Improve Sleep Quality
6. Reduce or Avoid Alcohol Intake
Strategy #2:
Plan and Prep Ahead
It is hard for any of us to make the best decisions when we’re tired and out of options. Having a plan A or plan B helps to keep fueling your body going smoothly, no matter how the day unfolds.
– Always carry snacks
Even if you’re going to pick kiddos up from school and it’s 1 mile away…you never know what could happen! Packing 300-500 calories in snacks will avoid emergency situations (like my client that got stuck in the pick up line for an hour last week and missed meal time).
– Carry a water bottle everywhere
Staying well hydrated is a game changer for your blood pressure and blood sugar. If you miss getting your fluid in, it is very hard to play “catch up.” Consider hydration the #1 way to keep your airline career intact.
– Keep some quick meal options in the freezer
Like you, I am often home alone or away from home. There is nothing worse than coming home to an empty house and fridge. This week I made a trip to Trader Joe’s and picked up:
– Premade rice packets
– Frozen vegetables
– Precooked chicken strips
– Tortillas and sweet potatoes
This way, when I’m stuck in traffic or don’t feel like cooking, I can throw a burrito or bowl option together QUICK!
Strategy #3:
Measure and Log Your Progress
I am always shocked when I hear that you have no idea what your blood pressure or A1c is! I pray you’ll never fail a FAA Medical and my heart sinks when I get those calls from future clients saying, “I need your help FAST”. Your career depends on these numbers. So get into the habit of measuring your blood pressure first thing in the morning and log it. You don’t know what you don’t know! And make sure you get, at a minimum, an A1c test once (preferably twice) a year.
Strategy #4:
Get Moving!
A study released this month provided data on how movement can reduce blood pressure. Even a small 15 minute walk after meals will reduce your blood sugar. Now, with cooler temperatures coming (for most of us), it’s time to get up and get walking. I know you all sit a good several hours a day during those flights, so make a goal to get at least 5,000 steps a day for your health. And those of you that have kids or a dog…set a good example and bring them with you!
Strategy #5:
Adjust Your Expectations
When your circumstances change, so too does your patience and focus. This is completely normal! In this season, show yourself some grace! Maybe 2023 hasn’t been what you expected it to be. I know many of you have been stressed about contract negotiations, weather issues, and staffing shortages. Stress happens! Remember, most AME’s are very kind and if your blood pressure is not where you hoped it to be, just have the conversation. AME’s are not your enemy. Have a gentle discussion. Tell your AME what you’ve been doing to shed some positive light on your situation. And if needed, discuss medication protocols. You know…you can fly on blood pressure medication if your situation is less than ideal. Then, consider working with me to reroute your course in 2024 with good nutrition.
Remember, wherever you are right now, take some baby steps to establish new routines that stick. Consider if the steps I’ve provided fit your lifestyle. And if they will help you thrive. Don’t be afraid to ever drop me a note and tell me you need help!
